CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

12 Dumbbell Floor Press 50/35

12 Bent Rows
Perf. – 40/25

Metcon (No Measure)

No Equipment WOD

15 Minute EMOM:

1 – 15 Push-ups

2 – :30 of reverse burpees

3 – :45 Front Leaning Rest

then 4 sets of:

:30 Superman Hold

:30 Hollow Hold